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The kneeling squat jump

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The kneeling squat jump is a new favourite at Project UNITED. It is a ripper movement for developing explosive power through one’s hips, quads, hamstrings, and glutes. It is also quite a useful movement for getting used to dropping into a full depth squat for those who are working on Olympic lifts.

The movement

  1. Begin kneeling on the floor with your chest facing forward.
  2. Tucking your toes under is optional, though not tucking your toes under does make the movement a little more difficult.
  3. Sit back until you are sitting on or close to your feet, keeping your chest forward.
  4. Explode upwards (swinging your arms if needed), generating enough energy to get off the ground with enough height to bring your feet underneath yourself and land flat on the ground.
  5. Once you have landed the squat, finish the movement by driving through your heels and coming up to a standing position.
  6. Refer to the video below for a demo.

The kneeling squat jump is a tricky movement to master, particularly if you are looking to rep out 10 or more. But practising this movement will certainly assist you if you are looking to build explosive power through your upper legs and hips.

UNITEDThe kneeling squat jump

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